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Makes: 4 servings
12 ounces skinless, boneless chicken breasts
2 tablespoons low-sodium soy sauce
2 tablespoons chicken broth
2 tablespoons chopped scallions
1 tablespoon snipped parsley
1 tablespoon rice vinegar
1 1/2 teaspoons sesame seeds
1 garlic clove, minced
1 1/2 teaspoons grated fresh ginger
1 tablespoon canola oil
1 1/2 cups carrots, cut into matchsticks
1 cup jicama, cut into matchsticks
1 package (6 ounces) frozen pea pods
2 cups cooked brown rice
1. Cut chicken into strips. Combine soy sauce, chicken broth, scallions, parsley, vinegar, sesame seeds, garlic, and ginger in bowl. Add chicken, stirring to coat; cover and chill for 1 hour.
2. Heat oil in wok over medium-high heat. Stir-fry carrots for 1 minute. Add jicama; stir-fry 3 minutes or until crisp-tender. Remove veggies from wok.
3. Drain chicken, reserving marinade. Add chicken to wok; stir-fry for 2 to 3 minutes, or until no longer pink. Push chicken to outside edge of wok.
4. Add reserved marinade to center of wok. Heat until bubbly. Return vegetables to wok, adding frozen pea pods. Cook 1 minute more, or until heated through. Serve over brown rice.
Nutrition facts per serving: 309 calories, 25g protein, 35g carbohydrate, 6g fat (1g saturated), 4g fiberCalorie-Cutting Tips
"Always use low-sodium soy sauce," says Sharon Richter, RD, a dietitian in New York City. "Two tablespoons of the regular kind contains almost a day's worth of sodium."
Chop To It
Swap your fork for chopsticks. You'll eat more slowly, because it's harder to shovel in food.
We swapped sesame oil for canola, which has less saturated fat and more heart-healthy omega-3 fatty acids.
The Perfect Cut
Carrots and jicama offer fresh flavor and crisp texture. Use a mandoline to cut them into perfect matchsticks.
At a restaurant, this dish packs up to 1,000 calories. We ditched the deep fryer and used a wok to seal in flavor.
Ordering in? Remember to share -- even the best bets come in huge portions.Chow Down: Eat This
1 cup egg drop soup (73 calories, 4 grams fat per cup)
3 cups shrimp and vegetables (486 calories, 22 grams fat)
1 cup steamed brown rice (215 calories, 2 grams fat)
4 barbecued spareribs (496 calories, 36 grams fat)
3 cups kung pao chicken (1,302 calories, 92 grams fat)
1 cup chicken fried rice (333 calories, 12 grams fat)
Originally published in FITNESS magazine, October 2009.